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These days, an increasing number of health-conscious consumers are choosing to eat fish for its heart-healthy benefits. The American Heart Association recommends that adults eat fish twice a week to meet their needs for omega-3 fatty acids, but how do you know if the fish you're eating is beneficial?

There are many factors to consider when choosing which fish to eat, two of which include species (the type of fish, such as halibut, salmon, etc.) and source (where the fish was raised or caught). These aren't simple decisions when you consider that the nutritional value of fish varies from species to species, and that each source carries a different potential for contamination, nutrition and environmental impact.

There are millions of fish species, but only a handful are popular for eating and even fewer are considered healthy choices. To choose which species to eat, consider first its fatty acid profile. Fish that live in dark, cold waters naturally contain higher levels of Omega-3's. The fish richest in omega-3s are cold water fatty fish like salmon, rainbow trout, anchovies, sardines, bass, herring, and tuna.

Next, consider the source. There are two categories of sources of fish: farmed or wild. Each method has its own list of pros and cons, which every consumer will have to weigh to make the best decision for his or her own health and priorities.
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About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

Being an Alabama girl from a small town, I am a long way from wild caught salmon and usually can find only frozen or canned fish. I am concerned about the Carbon Monoxide used to give the frozen fish a "fresh" appearance. We have decided as a family to find alternatives for Omega-3 until we can purchase a safer seafood.
- 7/24/2015 10:02:19 PM

I would NEVER eat farmed salmon. It is just farmed Atlantic salmon . I'm not big on eating something that is covered in sea lice and swimming in its own excrement. I'm a Sockeye girl. Pacific salmon, caught in my own backyard and cooked on a cedar plank. The only way to eat it.
- 10/1/2014 8:50:27 PM

I will only eat wild salmon. If you have ever been around a fish farm you would not eat the fish. It smells and the sea bed is dead under the farmed fish. Sorry you won't get me eating farmed salmon.
- 5/10/2014 10:11:34 PM

I enjoyed the article. It was very informative. I buy wild salmon instead of farmed. I didn't know, until I read the article, that tilapia and catfish are lean fish. We eat both of those every chance we get. I usually stick to one slice of tilapia and catfish but now that I know that they are lean, I think I'll enjoy that "extra" piece. I love to cook it in olive oil with different herbs.
- 5/8/2014 2:26:10 AM

Great article. When I buy fish, I only spend my money on wild-caught. Fish is a bit more expensive than some other forms of protein, but it's good for us, and I don't mind spending a little more to avoid getting healthier fish are aren't loaded up with antibiotics, etc.
- 12/14/2013 5:06:17 PM

Thank you for the great information. When I started SP, I also began reading all the labels on all the food I purchase. For fish, I was shocked to find that so much of the fish in our markets is farmed and raised in China, Vietnam and New Zealand. I personally want to enjoy fish caught closer to home, so I go for wild pacific or none at all. I have a new love for fish, wish I could have my own fish farm!
- 5/26/2012 11:15:01 AM

I go 100% by price. I know fish is good for me, and tuna is a good fish. So I buy tuna canned in water (5 oz cans) when they are seriously on sale (55 to 70 cents) When I have enough food, I eat a whole can, otherwise I make it into two meals. Whiting and Swai fish are often on sale - and one fish is dinner for two of us, Each fish always comes to under a dollar when it's on sale. I wish I could think about other considerations - like what's good for the ecology - but I have to worry daily about getting something to eat. So price is all that really matters to me. I only get salmon when I'm not paying for it. (RARE)
- 5/24/2012 1:45:07 PM

Thank you so much for clarifing this issue to the readers. I agree with the article. I live in So. Cal. It is easier than most places to get wild caught. However, I wonder about the quality of fish that is "flash frozen" at sea. Also, the article did not address wild caught fish in different countries. I often wonder do they adhere to the same scrutiny we have here in the States. Canada seems ok but what about fish in Vietnam or Brazil??
- 3/11/2011 10:11:37 AM

If you're buying salmon, please buy wild. The farmed salmon spreads disease to the wild population, and buying it supports the market! Since the farm salmon are given antibiotics, they can survive, but their wild counterparts are not so lucky.
- 2/11/2011 4:12:31 PM

I had some farmed salmon once, and I won't knowingly ever buy it again. It was soft, mushy, and had an unusual color. Luckily, since I live in Alaska, the salmon I buy does not have to "travel thousands of miles" making them an expensive alternative. I like salmon so much and it's so healthy, I even used canned salmon instead of tuna for my "tuna" sandwiches.
- 4/24/2010 10:20:06 PM

the only fish we usually eat is what we have cought our selves. yes we know the risks but we like the taste better. fresh salmon cought at the local creek tastes better than any frozen or "fresh" we could buy in the market.
- 4/20/2010 9:06:20 AM

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